Yoga in the morning can rejuvenate your body for the day. It is a nice way to start the day on a fit note. Yoga can help you regain your energy and maintain the body mind balance. A daily 10 minute routine of yoga can help you feel energetic and happy. But, there are days when it is just impossible to do yoga poses due to various unavoidable reasons and so spending an hour for doing the yoga poses may not be possible. On such days a quick set of 10 yoga poses for 10-15 minutes is enough to sort some of the key health problems that trouble most people.
The following set of 10 yoga poses when done regularly can help keep your body and mind energetic. These yoga poses can help you with almost everything from weight loss, boosting your heart health, lowering period pain and even ensuring smooth digestion.
Pelvic tilts will reduce any pain or stiffness of the lower back. Do this yoga pose slowly until you feel the movement is smooth and fluid. After a few rounds of pelvic tilts you will feel comfortable doing this pose. Pelvic tilts are subtle as you are just rocking your hips towards your face without having to lift your buttocks off the floor. Begin with just curving your lower back and as you perform the yoga pose you should feel the lower back pressing into the floor.
Cat Cow Stretches
Cat cow stretches is an excellent warm-up yoga pose that can be done at home easily. The movement in the cat cow stretch takes your spine from an arched position to a rounded one and back. 5-10 cat cow stretches are good to warm up. The movement in the cat cow stretch extends along the whole spine helping in energizing the whole body. There is a good integration between the breath and movement, which helps tone the rest of your practice. Inhale when you arch the back and exhale when you round the spine. Start each movement from the tailbone and let it flow through the spine moving the head at the very last. Continue these movements for 5 rounds.
Downward Facing Dog
The downward facing dog yoga is one of the most recognized yoga pose. This is a standing pose and a mild bend downwards helps build strength while stretching the whole body. It is similar to the way dogs stretch their entire bodies. Press back into downward facing dog. Slowly bend your knees and take your butt up high and then straighten the legs. Stay in this position for 5 to 10 breaths pedaling your legs if you want to stretch further like the calves, hamstrings and feet. Regular practice of this yoga pose is good to improve digestion, relives back pain and prevents osteoporosis. The downward facing dog pose is therapeutic for asthma, sinusitis, flat feet and symptoms of menopause. It also provides relief from fatigue, insomnia and headaches.
Low Lunge Yoga Pose
Low lunge yoga pose requires you to have a good balance with a certain amount of openness in the hips, legs and the groin. Low lunge is a nice yoga pose to stretch out the tight quadriceps, groin, hamstrings and hips. It allows full movement of the lower body region. This yoga pose is good for athletes, cyclists and for those people who spend a lot of time on their desks. Step the right foot forward next to your right hand and come into a low lunge. Drop your back knee down to the floor at first for a nice stretch of the hip region. To workout the hamstrings, keep the back leg straight, which runs along the back side of your thighs. Hold on to 3 to 5 breaths and move directly to the straight leg lunge. Initially you may feel wobbly, so try practicing against a wall. Depending on the variation you take, this yoga pose creates a wonderful opening sensation in the chest and abdomen.
Straight Leg Lunge
In this pose, straighten the back leg if you have dropped the knee to the floor. Slowly straighten the front leg as you bend forward over it. Try to keep the front foot flat on the floor and don’t allow the leg to come straight. If you want, you can use blocks under your hands if they don’t reach the floor easily when you straighten the front leg. Hold for 3 to 5 breaths and then slowly step back into the downward dog pose. Move the left foot forward next to the left hand and take the low and straight leg lunges on that side. When finished, you can come back to the downward dog pose.
Mountain Pose and Raised Arms Pose
Stand in a forward bend and slowly bend your knees and roll up to stand in a mountain pose. For a mountain pose take your arms out to the side and raise it upwards pointing to the ceiling. Press the palms together making a raised arm pose. Slide your shoulders down and away from the ears. The mountain pose is one of the basic yoga poses that form the sun salutation. Depending on the tradition and the type of yoga mountain pose with arms raised may be considered a separate pose rather than the variation of the mountain pose. Raised arms pose is considered a warm-up pose to prepare the body for the more intense yoga pose. This yoga pose stretches the sides, front, shoulders and back of the body. It aids in digestion, opens chest, removes anxiety and fatigue and strengthens and tones the legs. Anyone with neck or shoulder injuries should not raise their arms, but Practice Mountain pose with arms alongside the body or hold hands in prayer position.
Standing Forward Bend
The standing forward bend is a powerful stretch pose and has some amazing health benefits. This yoga poses not only heals the body, but also rejuvenates it. In this yoga pose the head is below the heart allowing for blood circulation in your head instead of the feet, giving the body a good rush of oxygen. Bend down into the standing forward bend, slowly come up and then fold back into another standing forward bend. Make sure you keep your knees soft as you do all this. This will allow your butt to point up and your hips to move forward into the upper things. When you do this pose you must feel a stretch in your hamstrings as well and if you are not feeling it, then you need to extend your knees a little more. While doing this pose at home you can take as much time as you want to hang out, which may not be possible in a yoga class.
The Pigeon pose is a powerful hip-opener that can help in increasing the flexibility of the body and the range of motion in the hip joints. Perform the pigeon pose placing padding under your hips as necessary. The best way is to stay in a forward fold in a pigeon pose for 10 to 20 deep breaths to give your body time to release. When done on a regular basis you will surely notice the difference. If you want, you can take the eye of the needle pose instead, which is the same stretch, but done lying on the back. This pose is much gentler if you find the pigeon pose difficult to attempt. Do not force your body beyond its ability. Practice the pose that you can do instead of doing something, which you may find it difficult to perform. With time and practice, your muscles will relax and lengthen benefitting your body.
Understand the needs of your body for the day and act accordingly by getting into the position it needs. Turn to a pose that feels tight and turn your focus on it, even if the position may not be the conventional yoga pose. Zero in on the pose that will make you feel energized and work around that pose by improvising it. Spending some time on doing difficult poses will improve your confidence and work on your strength and flexibility.
Savasana or corpse pose is an essential yoga pose that needs to be done at the end of every yoga session for your body to absorb all the benefits of yoga. You can even use props to make this pose comfortable and relaxing for the body.
If you are short of time and want to do some quick yoga poses for the day, then it is ideal to spend at least 10-15 minutes a day on these above 10 yoga poses for a healthy body and mind. When done on a regular basis, you will find them easier to perform and the benefits will be visible soon.
10 yoga poses / yoga poses